Name: Playbook - Kellen Milad - [LEVEL 3] Session #3: Pulling Strength
Uploaded: 2023-10-29T21:15:31.009Z
Duration: 60 min
Description: [LEVEL 3] Session #3: Pulling Strength

This session focuses on pulling strength & the pursuit of the one-arm chin up.

• Hold a thin resistance band in front of you. Draw your shoulders and and brace your core. 

• Pull the band apart. Focus on scapular retraction - bringing your shoulder blades together.

• Control the recoil, keeping your shoulders stable.

15 front / 15 overhead

Resistance Band Pull Aparts

• Anchor resistance band to a pole or door.  Choose bilateral or unilateral rows.
• Assume a standing or half kneeling position - get rooted into the ground. 
• Grip the band and drive your elbows back retracting your shoulders with each rep.
• Pause at the end of each pull and contract your lats.

*Perform 20 reps or 10 each arm.

Resistance Band Rows

• Anchor the resistance band to a door or pole.
• Grip the band in one hand. Stand sideways with an open stance, rooted into the ground. 
• Curl the band to your midline. pause and contract your biceps

Perform 12 reps each side.

Resistance Band Biceps Curls

• Keep your grip strong and shoulders engaged.
• Shift weight gradually to one arm and gently release the opposite arm.
• All your support arm to stretch then re-engage.
• Reach up for the bar and switch arms. Hold each rep 3-5 seconds.

*20 alternating reps.

Hanging 1-arm Switch

Warm Up

Ladder reps: 6-5-4-3-2-1 = 21 total per set

• Start in active hang position - pelvis tucked, core & grip engaged.

• Draw shoulders into socket and pull up. Allow the rings to rotate / hands to supinate. Drive your elbows back and bring your chin over your hands. Pull up as high as you can with each rep.

• Pause at the top 1-3 seconds. Control the descent and repeat. 

• Modification: Ground assist. Lower the rings and stay in contract with the ground to reduce your bodyweight.

Ring Chin Ups

Switch arms each set / 3 sets per side

• Set up a strong supinated grip on one side and 4 fingers lightly set on the other side.
• Pull up to one side, bring your chin as high as possible. Drive elbow to ribs
• Lower down with control
• Gradually progress to 3-2-1 finger grip. Then try lowering your grip with a band or strap.

Assisted One-Arm Chin Up

1 rep each side / every minute on the minute for 8 rounds

• From a dead hang, perform proper chin up and hold the top position.
• Shift your weight to one side and pull hard through one arm. Drive your elbow into your ribs.
• Release the opposite hand (or finger support). Control the eccentric, lowering down to a one-arm hang.

*1 rep per side

[EMOM] One-Arm Chin Eccentric

• Use a dip belt to add an appropriate weight - start with 10% of bodyweight

• Start in active hang position - pelvis tucked, core & grip engaged.

• Draw shoulders into socket and pull up. Allow the rings to rotate / hands to supinate. Drive your elbows back and bring your chin over your hands.

• Pause at the top 1-3 seconds. Control the descent and repeat. 

• Only progress to weighted chins when you can perform 10 full ROM bodyweight chin ups.

Weighted Chin Ups

• Be conservative here. Start with light weight.
• Lie on a bench in a hip bridge holding the weights at your side.
• Brace your hips, core, and and upper back. Gently curl the weights and pause at the top.
• Lower the weights slowly, to full extension if possible.

Long Range Bicep Curls

• Sit on the ground with your elbow resting on top of your knee
• Holding the dumbbell in your hand rotate your hand down - keep shoulder stable, avoid rounding inward
• Rotate your hand back up (externally) to the starting position. Pause and hold the end range for 2 seconds. Repeat.

*10 reps per side

Dumbbell External Rotations

Accessory Work

• Start in a prone lying position, arms held out at 90 degrees
• Lift one leg and reach across your body (rotational stretch)
• Press your opposite forearm into the ground to intensify the chest stretch
• Dynamic stretch: hold for 2-3 seconds and switch sides
• Static stretch: hold 30-60 seconds before switching sides.

*Switch sides every minute*

Prone Lying Chest Stretch

Loaded stretching to strengthen & mobilize hands & wrists

• Start: Knee Hand or Kneeling position
• Place backs of hands on a soft surface. Apply gently pressure to stretch in wrist flexion.
• Rotate & roll over the edges of your hands to stretch at different 
• Palm Lifts: Turn hands over. Press knuckles down, lift palms. 
• Open Palm Stretch: Use the floor or hands to pull fingers back.

Wrist Rolling

• Hold onto a fixed object and hinge at the hips. 
• Shift your weight back and relax your shoulder and lat to feel the stretch.
• Breathe deeply. Twist / rotate + reposition your feet to alter the stretch.

*Switch sides every minute.*

Lat Stretch

Stretch

[LEVEL 3] Session #3: Pulling Strength

Marcus

Jake

I like your audio instruction but having the timer is good

Vicky

[LEVEL 1] Session #1: Pressing Strength

The warm up alone is amazing!  Using it as my daily dose every couple days!

Joel Price

[LEVEL 1] Session #2: Lower Body Strength

Matt

[LEVEL 1] Session #3: Pulling Strength

Rebekah

[LEVEL 1] Session #4: Lower Body Flexibility

[LEVEL 1] Session #5: Straight Arm Strength

Mary

[LEVEL 1] Session #6: Posterior Chain

Movements already feel more fluid with week 2. Great stuff!

Travis

Really enjoyed this workout! Looking forward to continuing and improving.

[LEVEL 2] Session #1: Pressing Strength

Niko

[LEVEL 2] Session #2: Lower Body Strength

[LEVEL 2] Session #3: Pulling Strength

[LEVEL 2] Session #4: Lower Body Flexibility

Inverted hang pulls much much stronger this week. Hoping to progress on levers as well. Has always been a weakness of mine. Thanks, Kellen!

[LEVEL 2] Session #5: Straight Arm Strength

Hamstring curls feeling much better this go around (hammies still on fire 🔥)!

[LEVEL 3] Session #3: Pulling Strength

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